BFFM week of 9/12

Hi J, took me a week to read and process all the info...it looks like you are mastering the fundamentals. Great eating day for you.

I looked into South Beach Diet Bars as emergency, on the fly meal, and found that not only do they taste fabulous (not like moon food!) but they very closely match the macronutrient goals of BFFM. They're a score.

Good luck finishing the book. Talk to you soon.

X
 
Hello everyone,

Xschwarz- you are a morning person. 5:30am? That is too early for me. Good for you!
I did the triceps dips last night. Not with extended legs.

Jamarba—you will love this book.

Marnie- I love spinning. I have the bike and some tapes. Do you have this spinervals on tape?

Lizzy—Where are you?

Today was my 3rd low cal day for me.
You will see I’m not too creative with making or cooking the meals.

Meal 1:
Oatmeal 0.5 c
Protein powder 1 tbsp
Turkey ham 2oz

Meal 2
Yogurt 6 oz
PB 1 tbsp
Banana 0.5

Meal 3
Brown rice 1 c
Black bean 0.5 c
Tuna 5 oz

Meal 4
Kashi cereal 1 c
Milk 6 oz
Yogurt 4 oz
Protein powder 2 tbsp
Flaxseed oil 1 tbsp

Meal 5
Egg whites 3
Turkey ham 2 oz
Salsa
Salad

1431 cal, 14%F,50%C, 37%P

I didn’t eat enough vegetables today and should focus more on drinking more water.
Tomorrow high cal day. I will eat about 1900 cal.

Have a nice dreams girls!

Krisztina
 
X I agree about Body for Life Bars. Especially Cookies and Cream. The Zone bars also work in a pinch, but don't taste nearly as good IMO.

Things are going ok for me - I'm encountering my usual pattern of doing great with the eating plan up until the evening and then really craving junk. I think I might need to increase my calories up to 1600 or so on low days, and I need to get more creative with my meals so I don't get bored.

Working out is fabulous - today I have to put together my own weight workout involving triceps and biceps. Still have an hour of legs, and shoulders and abs this week, in addition to 2 cardios. Next week is 5 cardios and 4 weight days mixing up the body parts I paired this week. Then I get started on 3 weeks of S&H + cardio. Man, I have high hopes for this 3 month rotation!

Any clever meal ideas from anyone? I've been thinking of a healthy chili...
 
Hey everyone. I did Kick Max this morning at 5:30am. The morning exercising is going well. I feel better all day when I get up. This week I will do cardio two days, then weights, then cardio two days, then weights to make sure I fit it all in, using Cathe tapes, of course. I had been eating clean until yesterday when a co-worker brought a pastry into my office and put it on my desk, then she came back with chocolate Cadbury eggs. Thank goodness I don't like the eggs. Everyone here knows how I eat and workout so you'd think they wouldn't do that but every once in awhile they tempt me. The good news is that I ate the small pastry and got right back on track. Normally, I would just give up on the whole day. I need to work on my ratios but for now I am concentrating on total calories per day. I might try Zig-zagging if I stop loosing weight. I need to remember that slow and sure is the way to go. Hope everyone has a great day! Vicky
 
Hey guys!!! Sorry I've been absent!! I'm on the road this week and have been just crazy!! Tomorrow is my last day at this job and I'm doing my farewell tour with my customers in Chicago and Atlanta. In retrospect, it's a bad week to BFFM!!! However, I am making sure that I eat clean - it's just a little much I think. I'm afriad to put it into fitday. I'll be back on the wagon 100% Sat when I get home.

Sounds like everyone is going great - I have a reprieve tonight from dinner out so I am going to stay at the hotel and read more of my book!! YEAH!!!!!

Hey - did you guys see the post from Jes? Down to a size 8 - eating clean!!! What an inspiration!!!


Vicky - good for you for not throwing the whole day down the toilet!!!

X- Have you tried the Pria bars too? I love those - they are crunchy which I like.

Krisztina - I love your menu - I am going to copy that for a day when I get home.

I had a really good Chinese Chicken Salad today, I am going to try to replicate it for BFFM. I'll post the results this weekend.

Hope everyone is having a great day!!!
XOXO
Lizzy
 
Hi all!!!

Krisztina - I like the meals you've posted so far.

X - I've only tried the South Beach PB bars. I like those. They have a decent amount of protein and not too many calories.

Future Fitness - Do you like the stir fry veggies? They're pretty quick. Just add some kind of protein.

Vicky - I'm up every week day morning at 4:30. Love having that workout over and done.

Lizzy - Chinese Chicken Salad sounds good.

I think my calories were too low today - only 1445. I'd like to stay between 1500 & 1600. I don't feel hungry then. I will try the higher range over the weekend. Workout was a 30 minute IFit treadmill workout and stretch #3 from Total Body Stretching.

I like this check-in because it's helping me watch the snacking between getting home from work and dinner. Having to be accountable makes you think twice.

Have a good evening and a good day tomorrow!!!:)
 
Hi Burners!

Today was a complete rest day, after 4 strong days of running and weight training. I needed it. I have to spend some time Saturday planning my fitness schedule which I think will be 3-4 days of cardio (running or KPC/KM/IMAX 3) and one body part (30-40 minutes) at night....and of course bedtime dips at the end of the bed, alternating with a rest day.

I had such a busy day at work that it was hard to get my meals in. I had a South Beach Bar but I think the malitol makes me bloaty. (OK, overshare).

Remarkably I still do not feel hungry and stop eating after 7:30.

Got my calipers, so I'll see if they match up with my Tanita scale's BF%.

OK, DH saying over my shoulder that I'm "writing too much"!
 
Good Morning Girls,


Xschwarz- please, let us know how the calipers works. I want to purchase one but couldn’t decide which one.
Very impressive workout, you deserved the rest day.
Unfortunately I’m still recovering from a heart disease so I have to listen to my “heart” when I do my work out.

Futurefitnessdyanmo- I’m used to be very, very “hungry” in the afternoons and craving for the junk. Since I eat more protein and about 1600 cal/day, it’s gone. I’m totally surprised because I tried everything to decrease my craving and nothing helped.
I eat my 3rd meal around 2:00pm, protein shake at 5:00pm and dinner at 8:00pm. I
Also I eat more protein than carb in the afternoon that helped too.


My high cal. day became an extremely low cal day. My mother arrived from Hungary and I spent my afternoon and evening in the airport waiting for her. Her plain from Newark was delayed and nobody could give an accurate info regarding the arriving time.
She never comes with empty hands. Home made Hungarian cookies, cakes, and chocolates. . I don’t know how I will stay away from them. I love those yummy staff and I only can have them once a year.

I’m so happy to see that all of us doing so well. It is really inspires me. Thanks for the support girls.

Talk to you soon!

Krisztina
 
Morning ladies! Things going pretty well here, today is my high calorie day. I think I'll eat clean all day and have a cheat meal tonight. We are going to a party and I am making dessert involving German Chocolate cake mix and melty cream cheese, powdered sugar, butter stuff, and there will be wine. So, a natural night for my cheat meal!

Krisztina, were you born in Hungary? That's so interesting! Is there anyone else in your home who can help you by eating some of that yummy stuff? That's always my downfall, when I encounter sweets that I've never tried or rarely get to have. I definitely have a mega sweet tooth!

What does everyone think about Cathe's big announcement?
 
Hey everybody! Sorry I've been MIA. Yesterday was my high cal/carb day and I didn't do too good! I am almost ttom, have troubles with dh and feel a cold coming on. So, it was a big pity party yesterday.:-( My calories were about 200 over, but the % came out close. Most of it was not clean and I didn't even enjoy it!!x( I pulled myself together later in the day and had a protein shake and did Muscle Endurance.

Wednesday was a much better day. I did KPC (more pikes!) and had 1405 cal. fat 28% carb 32% pro 40%. I'm off to a good start today.

I still haven't read or printed out the whole book. Hope to get that done this weekend (just a few chapters to go). I have been skipping around and believe I've already read the most important parts. I, too, am really not that hungry on my low cal/carb days! One thing I've learned though, is if by some chance I don't get my w/o in the a.m., I better save some carbs for later on. I did KPC and was seriously craving carbs after.

I did that 12 week rotation for Chap over the summer. I didn't lose any weight (sorry, I am highly resistant - that's why I hope this book works - it is the LAST thing I am trying). But, I really gained strength and my shape change too. I really enjoyed lifting heavy and it sparked a real interest in more strength training (pushing it more, if you know what I mean).

Good luck on those sweets, Krisztina. Mom's food always does me in !!

Marnie
 
Hi everyone!!

I'm on chapter 4. Did 1645 calories today - 25%fat, 44% carbs and 30% protein. I don't know how the weekend will go especially if I go to a movie with DBF. Always have to have popcorn.

Today's workout Stotts Pilates Ultimate Body Sculpting and 10 minutes on the elliptical.

Got an email that S&H is finally off backorder and should be here Sept. 20. Yea!!!!
 
Getting Strong, are you serious? that sucks! I'd really hoped that 12 week rotation would do the trick! Were you eating clean, high calories or too low calories, any ideas about your resistance to losing? I have to admit, I'm confused about weight loss and resistance training in general. Most of Cathe's weight/fat loss rotations involve heavy cardio, and BFFM as well as most reputable sources state that losing weight and gaining muscle can't really be accomplished at the same time. Not sure where this rotation falls...
 
Hi Burners,

Well, last night was my "cheat" meal as I had planned it. DH and I went to our favorite restaurant and I just relaxed and enjoed myself. I did notice that I didn't partake in any bread and oil dipping which was a good habit to kick.

I sipped on 2 lovely glasses of wine while we sat at the oak bar and watched the Red Sox. Dinner was a walnut encrusted salmon (ate half), vegetables (Yum) and garlic mashed...that I didn't touch. Plenty of water and no dessert until I got home and snacked on cheerios and semisweet choc. chips mixed.

This am, I feel good. I am not going to go to the scale and get bummed out, I'm going to continue to focus on the program and plan my clean eating.

Today and tomorrow will be long run (5 miles) days, followed by walking lunges and I'll dabble with a blast or two, perhaps from KM or Imax 3.

But I do agree that it will take some time to figure out the calorie zig zag and the cardio/weight routine that best works for me. It's only the first week.

Today I will do calipers and Monday am is first weigh in and BF% check.

Stay the course ladies!
 
Hey burners!!
Well - I am back home finally and glad to be back on the wagon!!! I am going to workout after this post. I also got my caplipers while I was gone, so I am going to do that tomorrow morning. I also got my set of barbell weights in - I am going to try those out too. I had gotten a set of weights from Target, but they were not the right kind. I had to swirl each plate on and off the bar - which took forever. My new ones have the clips which should let me keep up with Cathe and girls on Pyramid UP&DOWN.

x - that sounds like an absolutely wonderful evening with hubby!!!!


Hope everyone has a great Sat!!! It's absolutely beautiful here (east TN.) There is a smell of fall in the air, but the weather is still warm enough to run around in shorts.

BTW - where does everyone live????


Lizzy
 
Good Morning Girls,

I had low cal yesterday and did it well. I haven’t touched my mom’s cookies yet. I wait until my family eats the mosth of them and I will eat the last one. That way I won’t be tempted to eat more and more.
I know if I ate one now, I can’t stop eating them.
Anyway yesterday I ate 1447 cal, 19%F,49%C,32%P

I tried the South Beach bar and liked it.
I also had an emergency fast food meal. I had a plain ultimate chicken grilled sandwich with no bun,1/2 plain baked potato and a side salad with no dressing.
300 cal, 29 gr P,40gr C,2.5 gr F

x- Yummy dinner. Good choice. It sounds it was relaxing. You are also doing great with your workout. I’m sure you will see the result very soon. Or maybe you already see it.

Which calipers do you have? Digital or the other one?

Jamarba- The weekends are always challenging for me, too. Usually I’m ok on weekdays but I used to overeat on Sat. and Sunday.
We will se how will go this one.

Lizzy- I have been living in Pittsburgh for 4 years and love it here. Fall is always beautiful here.

Krisztina
 
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